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 Post subject: Korrin's Journal
PostPosted: Thu Mar 15, 2012 7:11 am 
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Rabbit
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
So I'm going to retro-post what I have done for the past 2 weeks. I have only been able to get to the gym 3x a week, but hope to more now that I have an "emergency" inhaler to help with cardio!

T:
Warm up 7min bike
---
Dumbbell Squats: 15, 15, 15
Plie Kettlebell Squats: 15, 15, 15
---
Jump Squats (with weight): 15, 15, 15
Stiff Leg Dead Lift: 20, 20, 20
---
Seated Leg Press: 20, 20, 15
Step Ups (with weight): 15, 10, 10
---
Ball Wall Sits: 30s, 30s, 30s
---
Kneeling Leg Curls (Individual): 10, 10, 8
---
Seated Leg Curls: 15, 15, 15
Leg Extensions: 15, 15, 15
---
Kellebell Squats: 15
---
Cool Down: Recumbent Bike 13 min


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 Post subject: Re: Korrin's Journal
PostPosted: Thu Mar 15, 2012 7:18 am 
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Rabbit
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
W:
Warm Up: Recumbent Bike, 7minutes
---
Wide Grip Pulldowns: 15, 15, 15
Bent Over Cable Rows (Individual): 15, 12, 10
Cable Straight Arm Pulldowns: 10, 10, 20
---
Reverse Close Grip Pulldowns: 20, 20, 20
One Arm Dumbbell Row: 15, 10, 8
Seated Cable Row: 15, 15, 15
---
Dumbbell Shoulder Press: 15, 10, 10
DB Upright Row: 12, 10, 12
DB Lat Raise: 10, 10, 10
DB Reverse Fly: 15, 12, 12
---
Seated Tricep Press: 15, 10, 10
DB Bicep Curl: 10, 10, 10
---
Full Situps on Ball: 30, 30, 30
---
2x:
Reverse Crunch: 30seconds
Rt Oblique Crunch: 30s
Lt Oblique Crunch: 30s
Rech Ups: 30s
Bicycle Crunch: 30s
---
Cool Down: Bike 15min


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 Post subject: Re: Korrin's Journal
PostPosted: Thu Mar 15, 2012 7:23 am 
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Rabbit
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
H:
Warm Up: Bike 7min
---
Cable Push Down: 15, 15, 10
Machine Dips: 15, 15, 15
---
Seated Tricep Press: 15, 15, 15
DB 1 Arm Tri Extension: 8, 8, 8
---
Skull-crushers: 15, 12, 10
Incline Barbell Press: 15, 4/8 (drop), 10
---
DB Alternating Bi Curl: 15, 15, 15
---
Preacher Machine: 12, 10, 8
---
Close Grip Bar Curl: 15, 12, 10
Reverse Bar Curl: 15, 12, 8
---
Incline DB Curl: 8, 15 (drop), 15
---
Standing Calf Raises: 20, 20, 20
---
Seated Calf Raises: 10, 12, 12
---
Calf Raise on Leg Press Machine: 20, 20, 20
---
Chest Press Machine: 20, 15, 10


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 Post subject: Re: Korrin's Journal
PostPosted: Thu Mar 15, 2012 7:26 am 
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Rabbit
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
T:
WU: Bike 10min
---
DB Squats: 15, 15, 12
Plie KB Squats: 15, 12, 10
---
Jump Squats (with weight): 15, 12, 15
---
Straight Leg Deadlift: 15, 10, 10
Step Ups (with weight): 12, 8, 8
---
Seated Leg Press: 10, 8, 8
---
Wall Sits with Ball: 30s, 30s, 30s
---
Kneeling Leg Curls (individual): 10, 8, 7
---
Adductor: 12, 8, 8
Abductor: 12, 12, 12
---
Seated Leg Curl: 15, 10, 10
Seated Leg Ext: 15, 10, 10
---
CD Bike 20min


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 Post subject: Re: Korrin's Journal
PostPosted: Thu Mar 15, 2012 7:28 am 
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Rabbit
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
Zumba: 45min
---
Wide Grip Pulldowns: 15, 12, 10
Bent Over Cable Row: 15, 10, 10
Cabe Straight Arm Pulldown: 6, 7, 10
---
Reverse Close Grip Pulldown: 20, 12, 10
One Arm DB Row: 10, 10, 10
Seated Cable Row: 12, 10, 10
---
DB Shoulder Press: 10, 6, 6
DB Upright Row: 15, 12, 10
DB Lat Raise: 15, 10, 8
DB Incline Reverse Fly: 12, 10, 12


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 Post subject: Re: Korrin's Journal
PostPosted: Thu Mar 15, 2012 7:35 am 
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Rabbit
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
H:
WU Bike 7.5min
---
Inline DB Press: 15, 10, 8
DB Fly: 15, 8, 10
---
DB Bench: 12, 10, 7
Seated Tri Press: 15, 12, 10
---
BB Bench: 15, 12, 10
Skull-crushers: 10, 8, 3
---
Rope Cable Pushdown: 15, 12, 12
---
Machine Dips: 10, 7, 7
---
Back Ext: 20, 15, 15
---
Barbell Curl: 20, 12, 8
Alternating Hammer Curl: 12, 10, 8
---
Zottman Curl: 15, 11, 4/4(drop)
Reverse Barbell Curl: 15, 10, 8
---
Incline DB Curl: 4/4 (drop), 8, 8
---
Seated Calf Raise: 15, 13, 12
---
Standing Calf Raise: 25, 25, 15
---
Calf Raise on Leg Press Machine: 20, 18, 15
---
Full Situp on Ball: 50, 30, 30
---
2x:
Reverse Crunch: 30seconds
Rt Oblique Crunch: 30s
Lt Oblique Crunch: 30s
Rech Ups: 30s
Bicycle Crunch: 30s
---
CD Bike 10min


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 Post subject: Re: Korrin's Journal
PostPosted: Thu Mar 15, 2012 7:40 am 
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Rabbit
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
T:
WU Bike 10min
---
(It's like a Smith Machine but it goes forward and back, too) Squat: 16 (bar only), 12, 12, 8
---
Jump Squat (with weight): 15, 13, 11, 10
---
Stiff Leg Deadlift: 15, 12, 10
---
Plie Squat: 12, 10 (A lot of pain on inner right thigh)
Weighted Step Ups: 12, 8, 8
---
Seated Leg Press (with way less weight): 10, 8
---
Kneeling Leg Curls (Individual): 8, 7, 6
---
Seated Leg Curl: 12, 10, 10
Leg Extension: 12, 10, 10
---
CD Bike 20min


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 Post subject: Re: Korrin's Journal
PostPosted: Thu Mar 15, 2012 7:45 am 
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Rabbit
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
W:
WU Bike 10min
---
Wide Grip Pulldown: 15, 12, 10, 8
Bent Over Cable Row: 15, 12, 10, 10
Cable Straight Arm Pulldown: 15, 15, 12, 12
---
Reverse Close Grip Pulldown: 15, 12, 12
1 Arm DB Row: 15, 12, 10
Seated Cable Row: 15, 15, 10
---
DB Shoulder Press: 12, 6/4, 8
DB Upright Row: 15, 10, 10
DB Lat Raise: 15, 12, 12
DB Incline Reverse Fly: 15, 15, 15
---
Back Extensions: 15, 15, 12
---
Barbell Curl: 15, 15, 10, 8
Alternating Hammer Curl: 15, 10, 4
---
Zottman Curl: 8, 4/8, 10
Reverse Barbell Curl: 8, 8, 8
---
Incline DB Curl: 6, 12, 11
---
Treadmill Run 22min


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 Post subject: Re: Korrin's Journal
PostPosted: Thu Mar 15, 2012 7:49 am 
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Rabbit
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
Starting at the top is my first time at the gym for a little while. Was doing well (with a partner) then a situation did not allow me to go to the gym.

This is my first attempt at making a workout regimen for myself. I understand it's a lot. I typically leave the gym with lower self esteem than when I go in, and that's okay with me. I am typically very sore for several days afterward, which I enjoy. Makes me feel like I'm actually doing something.

Input would be fantastic!


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 Post subject: Re: Korrin's Journal
PostPosted: Fri Mar 16, 2012 11:33 pm 
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
So I'll post numbers. Hopefully they'll be laughable later.
(Note: from --- to --- are super-sets)

Warm Up Bike L6 3:00
---
Incline DB Press 15x15, 10, 8, 10x10
Incline DB Fly: 10x15, 10, 9, 5
---
DB Bench: 12x15, 12, 9
Seated Tri Press: 15x12, 10, 6
---
BB Bench: 15x15, 15, 12
BB Skullcrushers: 15x15, 12, 5
---
Cable Push-down w/Rope: 15x8, 12, 12 (was VERY fatigued by now)
---
Dips (with feet on aerobic step): 5, 5, 5
---
Seated Calf Raise: 90x15, 12, 12
---
Standing Body Weight Calf Raise (Individual): 15, 15, 15
---
Leg Press Machine Calf Raise: 205x15, 15, 15


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 Post subject: Re: Korrin's Journal
PostPosted: Sat Mar 17, 2012 3:40 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
What are your actual goal(s)

_________________
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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 Post subject: Re: Korrin's Journal
PostPosted: Sat Mar 17, 2012 6:39 am 
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Rabbit
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
I've been talking to a friend of mine (A bodybuilder, she got her "Pro Card" this summer) about doing figure competitions. She told me that she suggested it this summer and "I do believe you laughed at me".

I understand it's going to take a lot of time, but any guidance would be spectacular!

Ultimately, even if the figure thing ends up not working out, I just want to be healthy.

Oh... and maybe go to the gym and not get "Aww, look there's a girl here. Cuuute." looks anymore... Like it's somewhere I don't belong... Or when I tell my family I've been lifting, they'll stop laughing about it.

:)

Thanks for the response!

(Right now I'm 5'9" 135)


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 Post subject: Re: Korrin's Journal
PostPosted: Sat Mar 17, 2012 12:23 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Wishing you all the best with your training!

Keep after it. Have fun and enjoy the journey.

All the best!

-Robert

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: Korrin's Journal
PostPosted: Sat Mar 17, 2012 12:42 pm 
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Rabbit
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Joined: Tue Mar 13, 2012 7:26 am
Posts: 104
Location: DC Metro Region
Thanks so much!

Today:
Yoga (for the first time ever) class 1 hr
---
Full situp on ball 50, 50, 50
---
All together:
Reverse crunch: 30 seconds
Rt oblique (laying on side): 30s
Lt ": 30s
Rt oblique (knee to elbow): 60s
Lt ": 60s
Bicycle crunch: 30s
---
Plank on elbows: 60s, 60s
---
Crunch set again, in reverse
---
Elliptical 45min

Today was my "do what you hate" day. I am not a fan of abs or cardio and I am horrible about stretching. Though I do have a hard roller at home that I use once it doesn't hurt to touch (usually quads) muscles. But this is very irregular. Classes are free with my gym membership, so I figured I'd give yoga a go. It wasn't as bad as I thought. However I was probably the only one under 60...

Considering posting pictures so I can mark where I'm at /progress.


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 Post subject: Re: Korrin's Journal
PostPosted: Sat Mar 17, 2012 12:57 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Nice work!

Keep after it. I trained abs yesterday. Heading to the gym shortly for some back and shoulders.

Have a great one!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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